Skill:
Rope climbs - 5 climbs
Strength:
Pause back squat + squat
Squat then pause in the hole count of 3 stand up and squat again with no pause in the hole
75% of 1 rep max
Warm up with 5 sets of 3 single non pause squats working up to your 75% then complete
2-2-2-2-2 pause squats (squat w/ pause + 1 squat = 1 rep)
Stabilizer:
50 hollow rocks
Metcon:
EMOM 12 minutes
5 deadlifts 100/80kg - perfect form
5 ring dips
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